Squats are great for training your lower body and your core. They can help to create definition of the thighs and buttocks.
Nothing. You use your own body weight to perform squats, unless you want to add an exercise ball to lean against.
Quadriceps, gluteus maximus, hamstrings, hip adductors, hip abductors, gastrocnemius (calf), soleus, tibias anterior, rectus abdominals and erector spinae are all worked hard in squats.
Aside from the benefits to thighs and buttocks, squats are a low impact exercise and can also improve your posture, digestion and circulation.
Stand up straight with your feet hip-width apart. With arms down by your side, lower your body as if you were about to sit down on a chair, by bending the knees and pushing hips back.
As you lower, bring your arms out to the front to act as a counter balance. The lower body should be parallel with the floor and then pause before lifting back up to a standing position.
Squats are a low impact exercise so anyone can do them.
With an exercise ball behind your back, lean back slightly against the ball as you squat low, and let the ball roll up your back.
Try a dumbbell in each hand and keep them down by your side once you are well versed at the squat.
Lower yourself further each time you try squats so that you are going into a deep squat for best results.
I did the 100 squats a day challenge a few weeks ago and it made a real difference. If you do enough, it seems they're all you need to do to tone your lower half.